Bushra Griffith
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It occurs when the body lacks the enzyme lactase, which breaks down lactose, the main sugar found in milk. While many people with lactose intolerance avoid dairy products altogether, not all dairy foods are high in lactose. In fact, several types of cheese are low in lactose and can be enjoyed by those with lactose intolerance. These include aged, hard cheeses such as cheddar, Parmesan, Swiss, and Gouda, which have very low levels of lactose due to the breakdown of lactose by bacteria during the ageing process. Other low-lactose cheese options include cottage cheese, feta, and goat or sheep's milk cheeses.
| Characteristics | Values |
|---|---|
| Can lactose-intolerant people eat cheese? | Yes, most people with lactose intolerance can tolerate cheese well. |
| What kind of cheese is best for lactose intolerance? | Aged, hard cheeses like cheddar, Swiss, Parmesan, and pecorino. |
| What kind of cheese should be avoided for lactose intolerance? | Fresh, soft, creamy cheeses like cottage cheese, mozzarella, ricotta, and cream cheese. |
| How does aging affect the lactose content of cheese? | Aging breaks down lactose in cheese, so older cheeses tend to have lower lactose content. |
| Are there any other tips for eating cheese with lactose intolerance? | Yes, start with small portions and gradually increase, as some people can tolerate small amounts of lactose with minimal symptoms. |
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What You'll Learn
Aged cheeses are often low-lactose
Lactose intolerance is a common digestive problem that affects around 65% of the world's population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. While many people with lactose intolerance believe that they need to avoid all dairy products, this is not always the case. In fact, certain types of cheese can be enjoyed in moderation by those who are lactose intolerant.
Aged cheeses are often low in lactose because, as cheese ages, bacteria break down and reduce the lactose content. The longer a cheese is aged, the more lactose is broken down. This means that aged cheeses, such as cheddar, Parmesan, Swiss, and Gouda, are very low in lactose and can be tolerated by most people with lactose intolerance. For example, aged cheddars, such as those produced by Cabot, have 0 grams of lactose per serving.
The process of cheese-making also contributes to the reduction of lactose. During cheesemaking, lactose in milk is converted into lactic acid, resulting in lower levels of lactose in the final cheese product. Additionally, the whey, which contains lactose, is drained off during the culturing process, further reducing the lactose content.
It is important to note that not all cheeses are equal in their lactose content. Softer, creamier cheeses, such as ricotta, cottage cheese, and mozzarella, tend to have higher levels of lactose. Processed cheeses, such as American and deli Swiss, are also blended with lactose-heavy whey, making them higher in lactose. Therefore, it is recommended to choose harder, aged cheeses if you are lactose intolerant.
In summary, aged cheeses are often low in lactose due to the breakdown of lactose by bacteria and the conversion of lactose to lactic acid during the aging process. These cheeses can be a good option for those with lactose intolerance, but it is still important to monitor individual tolerance levels and consume in moderation.
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Hard cheeses are usually safe
People with lactose intolerance often avoid eating dairy products to prevent uncomfortable side effects. However, not all dairy foods are high in lactose. Depending on the severity of their condition, some people with lactose intolerance can consume low-lactose foods.
- Parmesan
- Cheddar
- Swiss
- Gouda
- Provolone
- Muenster
- Edam
However, it is important to note that the tolerance for lactose varies among individuals with lactose intolerance. While some may be able to consume moderate portions of hard cheeses without experiencing symptoms, others may find that even small amounts of lactose trigger unpleasant side effects. Therefore, it is important for people with lactose intolerance to know their limits and consume hard cheeses in moderation.
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Lactose-free cheese exists
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It occurs when the body does not produce enough of the enzyme lactase, which is needed to break down lactose, the natural sugar found in milk. For those with lactose intolerance, consuming lactose can lead to uncomfortable symptoms such as bloating, gas, cramping, and stomach pain.
Cheese is a dairy product that naturally contains lactose. However, not all cheese is equal when it comes to lactose content. The good news for cheese lovers with lactose intolerance is that there are indeed lactose-free cheese options available!
Firstly, it is important to understand that the process of making cheese involves separating the curds (milk solids) from the whey, which is the liquid that contains most of the lactose. Therefore, even without any additional processing, aged cheeses will have lower lactose content than fresh cheeses. As the cheese ages, bacteria break down the lactose, converting it into lactic acid. So, the longer a cheese is aged, the less lactose it will contain.
Aged, hard cheeses, such as Parmesan, Reggiano, Cheddar, Swiss, Asiago, and Gouda, are considered to be naturally lactose-free or very low in lactose. These cheeses are aged for several months or longer, during which time the lactose is degraded, resulting in minimal amounts of lactose in the final product.
In addition to naturally lactose-free cheeses, there are also commercially available lactose-free cheese options. These cheeses have been specifically designed and processed to remove or reduce the lactose content. Examples include Cabot brand pepper jack cheese, which is labelled as lactose-free, and lactose-free cream cheese options available at Whole Foods.
So, if you are lactose intolerant, you don't have to give up cheese entirely. Lactose-free cheese exists, and you can enjoy the naturally lactose-free aged cheeses or explore the growing market for specially-made lactose-free cheese products.
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Yogurt with probiotics can help
Lactose intolerance is a common digestive issue affecting around 65% of the world's population. People with lactose intolerance lack the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. This can lead to uncomfortable symptoms such as indigestion, bloating, abdominal pain, diarrhoea, and gas.
While some people with lactose intolerance choose to avoid dairy altogether, others can tolerate small amounts of lactose or opt for low-lactose dairy options. One such option is yogurt with probiotics, which can help manage lactose intolerance in several ways.
Firstly, yogurt is a fermented dairy product, and the fermentation process involves breaking down lactose into glucose and galactose. This means that a significant amount of lactose is already broken down before the yogurt is consumed, making it easier to digest for those with lactose intolerance.
Secondly, yogurt with live and active bacterial cultures, also known as probiotics, can further aid in the digestion of lactose. These beneficial bacteria help break down lactose in the gut, reducing the workload on the body. Probiotics also restore the balance of "good" bacteria in the digestive system, improving overall digestion. Regular consumption of probiotics can lead to the continuous presence of these helpful bacteria in the intestine, providing ongoing support for lactose digestion.
Additionally, certain types of probiotics, such as Lactobacillus acidophilus, have been found to potentially reduce lactose intolerance symptoms. These specific strains of probiotics can be found in some yogurt products or taken as supplements.
Vegan yogurt, made from plant-based sources like coconuts, almonds, soy, hemp, or cashews, is another option for those with lactose intolerance. It provides the benefits of probiotics while being completely dairy-free.
In conclusion, yogurt with probiotics can be a helpful addition to the diet of those with lactose intolerance. It not only provides the nutritional benefits of yogurt but also aids in lactose digestion and may help alleviate symptoms associated with lactose intolerance.
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Low-lactose milk can be paired with cheese
People with lactose intolerance can still consume some dairy products, including certain types of cheese and low-lactose milk. While cheese is made from milk, the process of making cheese removes a lot of the lactose. The longer a cheese is aged, the more lactose is removed, as the bacteria in the cheese break down the lactose over time.
Cheeses that are aged for eight months or longer, such as Cheddar, Parmesan, and Swiss, are low in lactose and can often be tolerated by people with lactose intolerance. Other low-lactose cheeses include pecorino, feta, and cottage cheese made from goat or sheep's milk, as these types of milk naturally have lower concentrations of lactose.
On the other hand, soft, creamy, or fresh cheeses tend to be higher in lactose. These include cheese spreads, Brie, Camembert, mozzarella, ricotta, and cream cheese. Processed cheeses, such as American and deli Swiss, are also blended with lactose-heavy whey to improve melting and should be avoided.
Low-lactose milk is widely available in supermarkets and can be a good option for people with lactose intolerance who want to include milk in their diet. Lactose-free milk has the same amount of calcium as regular milk, so it can help ensure that those with lactose intolerance get enough of this important nutrient.
Combining dairy with other foods can also help reduce symptoms of lactose intolerance. Instead of drinking a glass of milk by itself, try pouring it over cereal or having a piece of toast on the side. This may help reduce or eliminate the usual symptoms of lactose intolerance.
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Frequently asked questions
Yes, most people with lactose intolerance can tolerate cheese well. The longer a cheese has been aged, the less lactose it will have.
Hard and matured cheeses such as cheddar, Swiss, parmesan, gouda, and provolone are good for lactose intolerance.
Soft cheeses such as cottage cheese, ricotta, mozzarella, and cream cheese are higher in lactose and should be avoided. Processed cheeses such as American and deli Swiss are also blended with lactose-heavy whey.
During the cheese-making process, the curds (milk solids) are drained of their whey milk liquid, which contains lactose. As the cheese ages, it leaks out even more whey, reducing the amount of lactose in the cheese.
Yogurt, butter, and cream contain very low levels of lactose and are well tolerated by people with lactose intolerance.
